EMOM 10
a) 0:45 max reps c2b
b) 0:45 max reps t2b

"30 Back Squat (30/20)
50 AbMat Sit-up
20 Back Squat (45/35)
50 AbMAt Sit-up
10 Back Squat (60/45) "

Back Squat
5-5-5-5-5
E3M
@80%
then
4 rounds for Time
200m Row
15 Burpee
15 Slam Balls 12/9kg

-Harjoitellaan hyppynaruhyppyä
-Harjoitellaan köysikiipeilyä

Alkulämmittely ja mobility

Erilaisia punnerrus liikkeitä

On/off 30s/45s
Punnerrus pito
Laite
Kuppipito
Kyykky

Loppuvenyttelyt

AMRAP 10

6 Toes To Bar
30 Double Unders
1-2-3...Dumbbell Squats 2x22,5/2x15kg

• Let's make our main priority to get the dumbbell squats completed unbroken each round.

• If we need to break somewhere let's try to have that break be on the double unders. We want to keep this under 10s.

• Fast transitions will be key in this workout.

Snatch: 6x2 (Rest 3min between sets)

TTP TEST WEEK 7.10.2016 S4

For time: 2000 m row
Avg. speed: 1.57.5
Avg/max HR: 178/188

Reverse Plank 3 x 30s. Rest 30s
+
- Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.
- Dynamic Pigeon Pose x 10 each

Run 5,000 meters

Practice SLIPS for same duration as 5K run.